Are You a Matcha Lover? 7 Side Effects of Drinking Too Much Matcha You Should Know

Matcha has become a popular choice among health-conscious people, with its bright green colour, earthy flavour and reputation for offering several health benefits. From matcha lattes to smoothies and desserts, this powdered green tea has found its way into everyday diets. However, while matcha contains antioxidants and may support overall health, drinking too much of it can have unwanted effects.

Matcha is made from specially grown green tea leaves that are dried and ground into a fine powder. Unlike regular green tea, where the leaves are steeped and removed, matcha involves consuming the powdered leaves themselves. This means you may consume more caffeine and certain plant compounds per serving, depending on how it is prepared.

So, what happens when you overconsume matcha? Here are seven potential side effects to watch out for, as shared by Dr Archana Batra, Dietitian and Diabetes Educator.

1. It Can Cause Anxiety And Restlessness

Matcha contains caffeine, a stimulant that increases alertness and helps you feel more awake.

However, consuming too much caffeine can overstimulate the nervous system, leading to restlessness, nervousness, irritability and anxiety.

People who are sensitive to caffeine may experience these symptoms even after drinking a relatively small amount. If you already experience anxiety or feel jittery after coffee, excessive matcha consumption may worsen these symptoms.

2. It May Interfere With Your Sleep

Matcha is often consumed in the morning as an alternative to coffee, but drinking it late in the day can affect your sleep.

Caffeine blocks the action of adenosine, a chemical in the brain that promotes sleepiness. As a result, too much matcha may make it harder to fall asleep, reduce sleep quality or cause frequent waking during the night.

The effect depends on how much you drink, your caffeine sensitivity and when you consume it.

If you notice difficulty sleeping, consider reducing your intake and avoiding matcha in the afternoon or evening.

Also Read: How Much Caffeine Is Too Much When You Are Trying To Conceive? Detailed Guide by an Expert

3. It Can Trigger Digestive Discomfort

Drinking too much matcha may cause digestive problems, particularly when consumed on an empty stomach.

Its caffeine can stimulate bowel movements and may lead to loose stools in some people. According to a study published in the Journal of Clinical Biochemistry and Nutrition, Matcha also contains tannins and other plant compounds that can contribute to nausea or stomach discomfort, especially when consumed in concentrated amounts.

If you experience acidity, nausea or stomach irritation after drinking matcha, try having it after a meal, reducing the quantity or switching to a less concentrated preparation.

4. It May Cause Palpitations And A Faster Heartbeat

Excessive caffeine intake can temporarily increase heart rate and cause palpitations, which may feel like your heart is racing, fluttering or pounding.

This is more likely if you drink several servings of matcha alongside coffee, strong tea, energy drinks or other sources of caffeine.

People with certain heart rhythm disorders or a heightened sensitivity to caffeine should be particularly cautious. If palpitations are persistent or accompanied by chest pain, breathlessness, dizziness or fainting, seek urgent medical attention.

5. It Can Reduce Iron Absorption

Matcha contains polyphenols, including catechins and tannins, which can reduce the absorption of non-haem iron, the type of iron found in plant foods such as lentils, beans, spinach and fortified cereals.

Drinking matcha with meals may therefore make it harder for your body to absorb iron from these foods. This is particularly relevant for people who have iron deficiency, heavy menstrual bleeding or an increased need for iron.

Consider drinking matcha between meals rather than alongside iron-rich foods. If you have been diagnosed with iron deficiency, ask your doctor about the best timing for tea consumption and iron supplements.

6. It May Cause Headaches And Shakiness

Too much caffeine can cause headaches, trembling, dizziness and a feeling of being unusually alert or unsettled.

Interestingly, headaches may also occur when someone who regularly consumes caffeine suddenly reduces or stops their intake. This is known as caffeine withdrawal.

If you drink matcha daily and want to cut back, gradually reducing your intake may help prevent withdrawal symptoms. Remember to count caffeine from all sources, not just matcha.

7. Excessive Intake May Raise Concerns About Liver Health

Green tea extracts are used in some dietary supplements because they contain concentrated amounts of catechins, including epigallocatechin gallate (EGCG). However, high doses of green tea extract have been linked to rare cases of liver injury.

This risk is more clearly associated with concentrated supplements than with traditionally prepared green tea. The amount of EGCG in matcha varies according to the product and serving size, so the risk from excessive matcha consumption is not as well established.

Avoid assuming that concentrated green tea supplements are safer simply because they are derived from tea. If you have liver disease or take medicines that affect the liver, consult your doctor before using such products.

Also Read: Matcha Vs Green Tea: What Is The Difference?

How Much Matcha Is Safe To Drink?

There is no universally established safe daily limit specifically for matcha. Its caffeine content varies according to the amount of powder used, the brand and the preparation method.

For most healthy adults, the US Food and Drug Administration considers up to 400 mg of caffeine per day an amount not generally associated with negative effects. However, this is a general guideline for total caffeine intake, not a recommended matcha target. Some people experience side effects at much lower amounts.

Pregnant women are generally advised to limit total caffeine intake to 200 mg per day. Those who are breastfeeding, have medical conditions or take certain medicines may need individual advice.

To enjoy matcha more safely:

• Start with a small serving and see how your body responds.
• Avoid drinking several concentrated servings in a short period.
• Count caffeine from coffee, tea, chocolate and other sources.
• Avoid consuming matcha late in the day if it affects your sleep.
• Choose reputable products and avoid excessive use of concentrated green tea extracts.

Final Word

Matcha can be part of a balanced diet, offering antioxidants and a source of caffeine for alertness. However, drinking more does not necessarily mean gaining more health benefits. Excessive consumption may cause anxiety, sleep disturbances, digestive discomfort, palpitations and reduced iron absorption. Pay attention to your body's response, keep your intake moderate and remember that matcha is not a substitute for a balanced diet, adequate sleep or medical treatment when needed.